Beam: Backhandspring Step-out

If there's one skill that I've seen scare gymnasts as they progress in the sport of gymnastics, it's the back handspring step-out on beam.

 For most gymnasts, this is the first airborn skill you learn on the beam. First you're standing on the beam, then you jump backwards into the air so that you're not touching the beam, land on your hands, and finally land on your feet, standing upright again. If you think about it, there is a lot of room for error if this skill is not done properly, and injuries have been known to occur.

 As with all beam skills, you should begin by practicing back handspring step-outs on a straight line on the floor. This is where it all begins. Everything should be done correctly while practicing on the floor because once you develop bad habits and bring them up to the high beam, they can be difficult to get rid of, and can even be dangerous.

 If you already have picked up some bad habits, take the skill back to the floor line, and practice it with the correct technique. Often it will feel strange at first, but it will help you in the long run.

 Once you are comfortable with back handsprings on the line, gradually bring them up to higher beams. Advance at your own pace, but don't linger at one stage longer than is necessary. You may wish to get a spot from your coach at each stage to get a feel of the beam, but also be careful not to become dependent on your coach.

 Once you get up to the high beam, and are confident that you can do it by yourself, go for it!

 Things you should keep in mind: 

• Right from the beginning, you should have correct body positions. Any part of your body that is out of alignment will easily throw your balance off. 
  • Your feet should be aligned with the beam. While your feet may need to be positioned one slightly ahead of the other, they should face forward, and not twist to either side. 
  • While it is optional where you position your arms before throwing the flip-flop, choose one to be comfortable with and be sure it does not cause your shoulders to twist. 
  • You hips should be square with the beam.
• Try not to sit too low when you sit back. You only need to bend your knees a little, and bending them more than necessary only makes it more difficult to get the height you need. Think of it this way: the further you sit down, the more effort it takes to push your legs straight. 
• Being careful not to just go straight up, you should go up as well as some backwards momentum. Jumping higher will give you more time to get your hands in the right position on the beam. 
• Choose a comfortable position for the placement of your hands on the beam, but you should also be able to land that way without needing to twist your shoulders. 
• Splitting your legs early, about the time your hands land on the beam, should help keep your alignment with the beam straight. 
• As you stand up from being upside-down, keep your arms close to your ears and lift your chest. You should land in a lounge, with your feet far enough apart to provide a stable base.

If you are having trouble getting enough height before landing on your hands, you may not have enough strength in your legs. Try doing the leg squats to help strengthen your quadracep muscles.